Механизмы увеличения мышечной массы и силы при регулярных силовых тренировках

Strength training remains the most effective way to maintain or increase muscle mass and strength. Strength training is used during rehabilitation after injuries and prolonged hypokinesia, to prevent the development of sarcopenia, metabolic syndrome and type 2 diabetes, cardiovascular diseases. Also, strength training is widely used by athletes of various specializations. The effectiveness of strength training varies depending on the individual features, the diet and the training scheme used. In recent years, significant progress has been made in understanding the mechanisms of adaptation of skeletal muscle in response to strength training. The review describes the most important mechanisms for increasing muscle mass and strength, which correspond to the current understanding of the problem in the modern literature. The role of neuromuscular adaptation, as well as the role of signaling processes that cause an increase in the rate of protein synthesis in muscle, in the development of adaptive changes in response to regular strength training, is considered. Based on the knowledge of these mechanisms, key variables of strength training were analyzed, such as the loads used, the amount of work performed, and the speed of the training movements. The knowledge of the mechanisms that determine the effectiveness of the training process, will allow the reader to note ​​the most important aspects of strength training.